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30 DAYMEAL PLANTO YOURSUCCESS-Week 1-Danette May
The 30 Day Challenge and website’s content is not a substitute for direct, personal, professional medical care anddiagnosis. None of the diet plans or exercises (including products and services) mentioned at danettemay.com,eatdrinkshrinkplan.com, foreverfitchallenge.com, lose30in30challenge.com, and/or from Mindful Health LLC shouldbe performed or otherwise used without clearance from your physician or health care provider. If you are pregnant ornursing, consult your physician before starting this or any diet or exercise program. The information contained withinis not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individualor company and should not be relied upon in that regard. We are not medical professionals and nothing in the 30 DayChallenge or related websites should be misconstrued to mean otherwise.Full Health Disclaimer3 DAY DETOXPHASE I GOAL:The first 3 days are about specific foods that detox, renewand regenerate cells, and reset the metabolism. Most foodsare superfoods that renew cells and build trust within thebody, mind, and spirit. These foods are non-inflammatoryand will create a hormonal balance; which can be summedup as more unwanted, stubborn body fat gone!* If you are drinking all of your water and tea and still havingtrouble having a bowel movement, you can take ’SmoothMove Tea’. You can get this at most grocery stores.* Please follow days 1-3 as closely as possible. If you areallergic or simply cannot have an item in the recipe, pleaserefer to your exchange list.is very important to drink 1 gallon (3.7 L.) of water per day!Every day for 30 days straight, you will start your day withwarm lemon water and cayenne pepper.Drink 2 cups of dandelion tea each day.Copyright 2016 Danette May and Mindful Health, LLC.2
PHASE I DAY 1UPON WAKINGLemon Water with Cayenne Pepper& Bragg’s Apple Cider VinegarIngredients: 1 c. (240 ml) Warm Water Juice from ½ of Organic Lemon 1 tsp. Apple Cider Vinegar with the“mother” root Pinch of Cayenne PepperSqueeze ½ fresh lemon in 1 c. (240 ml)warm water with the apple cider vinegarand a pinch of cayenne pepper.1-HOUR LATERLemon Green TeaIngredients: Green Tea (flavor of your choice) 1 c.(240 ml) Hot Water Juice from ½ of Organic LemonSqueeze ½ fresh lemon in 1 c. (240 ml) hot waterand steep green tea to taste.Copyright 2016 Danette May and Mindful Health, LLC.3
BREAKFASTWake Me Up & Shrink Me Down SmoothieIngredients: ½ c. (120g) Plain Kefir (if you can’t get plain Kefir, use plain Greek yogurt or 1 scoop CleanProtein Powder*) ½ c. (120ml) Water¼ c. (25g) Organic Berries¼ c. (17g) Organic Spinach or Kale or 1 scoop Spring of Life Greens1 tbsp. Chia Seeds (optional)Put all together in the blender.*For protein powder, I recommend using Spring of Life Protein brandBetween breakfast and lunch drink as much lemon water as you want,but a minimum of 1 cup.LUNCHDetox Piña Colada SmoothieIngredients: ½ c.(34g) Organic Kale or 1 scoopSpring of Life Greens 1 c. (240ml) Water or Coconut WaterJuice from 1 of Organic Lime½ c. (115g) Organic Cucumber½ c.(115g) Fresh Organic Pineapple1 tsp Coconut OilMix all together in the blender.Copyright 2016 Danette May and Mindful Health, LLC.4
1-HOUR LATERApple Cider Vinegar ElixirIngredients: 1 c. (240ml) Warm Water 1 tsp. Apple Cider Vinegar with the ‘mother’ root Juice from ½ of Organic Lemon (optional)DINNERFired Up Metabolism DrinkIngredients: ½ c. (120g) Plain Kefir (if you can’t get plain Kefir, use plain Greek yogurt or 1 scoop CleanProtein Powder) ½ c. (34g) Organic Kale or 1 scoop Spring ofLife Greens 2 tbsp. Cacao Powder (100% dark chocolate)1 Organic Banana½ Organic Avocado1 c. (240ml) Water½ c.(40g) IceBlend all together in blender.BEFORE BEDLemon Water with Cayenne Pepper & Bragg’s Apple Cider VinegarIngredients: 1 c. (240ml) Warm Water Juice from ½ of Organic Lemon 1 tsp. Apple Cider Vinegar Pinch of Cayenne PepperSqueeze ½ fresh lemon in 1 c. (240ml) warm water with the apple cider vinegar and a pinch ofcayenne pepper.Copyright 2016 Danette May and Mindful Health, LLC.5
DAY 2UPON WAKINGLemon Water with Cayenne Pepper &Bragg’s Apple Cider VinegarIngredients: 1 c. (240 ml) Warm Water Juice from ½ of Organic Lemon 1 tsp. Apple Cider Vinegar Pinch of Cayenne PepperSqueeze ½ fresh lemon in 1 c. (240 ml) warmwater with the apple cider vinegar and a pinchof cayenne pepper.BREAKFASTRefreshing Mint DrinkIngredients: 2 c. (480ml) Water Juice from 1 of Organic Lemon 1 Cucumber Juice from 1 of Organic Lime 1 tbsp. Fresh Ginger, grated 10-15 Leaves Fresh MintBlend all together. Enjoy!Between breakfast and lunch drink as much lemon water as you want,but a minimum of 1 cup.Copyright 2016 Danette May and Mindful Health, LLC.6
LUNCHLove SmoothieIngredients: ½ Organic Pear ½ Organic Avocado ½ Organic Cucumber ½ Lemon Handful of Cilantro ½ c. (34g) Organic Kale or 1 scoop Spring of Life Greens ½ in. (1.3cm) Organic Ginger ½ c. (120ml) Water or Coconut Water ½ c.(120g) Plain Greek Yogurt/ Plain Kefir or 4 tbsp.Chia Seeds/Hemp Seeds or 1 scoop Clean Protein Powder.You can add more water or coconut water if you need to thin it out.Blend all ingredients.DINNERCoconut KaleIngredients: 2 tsp. Coconut Oil or Flaxseed or Extra-Virgin Olive Oil 1 ½ c. (100g) Fresh Organic Kale 1 c. (185g) Pre-made Quinoa 2-3 tsp. Bragg’s Apple Cider Vinegar ¼ tsp. Cumin Powder Black Pepper, Sea Salt, and Red Pepper Flakes to taste.Sauté coconut oil, kale, and quinoa on medium-high heat in skillet until kale starts to wilt.Approximately 5 minutes.Mix together 2-3 tsp. Bragg’s apple cider vinegar, ¼ tsp cumin powder, black pepper, pinch of redpepper flakes, and sea salt.Drizzle on top:Copyright 2016 Danette May and Mindful Health, LLC.7
BEDLemon Water with Cayenne Pepper & Bragg’s Appel Cider VinegarIngredients: 1 c. (240ml) Warm Water Juice from ½ of Organic Lemon 1 tsp. Apple Cider Vinegar Pinch of Cayenne PepperSqueeze ½ fresh lemon in 1 c. (240ml) warm water with the apple cider vinegar and a pinch ofcayenne pepper.DAY 3UPON WAKINGLemon Water with CayennePepper & Bragg’s AppleCider VinegarIngredients: 1 c. (240 ml) Warm Water Juice from ½ of Organic Lemon 1 tsp. Apple Cider Vinegar Pinch of Cayenne Pepper1-HOUR LATERLemon Green TeaIngredients: Green Tea (flavor of your choice) 1 c.(240 ml) Hot Water Juice from ½ of Organic LemonSqueeze ½ fresh lemon in 1 c.(240 ml) hot water and steep greentea to taste.Squeeze ½ fresh lemon in 1 c. (240 ml)warm water with the apple cider vinegarand a pinch of cayenne pepper.Copyright 2016 Danette May and Mindful Health, LLC.8
BREAKFASTGreen Goddess SmoothieIngredients: ½ c. (34g) Organic Kale Leaves, Chopped or1 scoop Spring of Life Greens ½ c. (50g) Organic Berries (Frozen or Fresh)1 c. (240ml) Water or Coconut Water¼ c. (5g) Flat Leaf Parsley, chopped¼ c. (5g) Fresh Mint, chopped2 tbsp. Chia SeedsCombine all ingredients in blender.Between breakfast and lunch drink as much lemon water as you want,but a minimum of 1 cup.LUNCHBelly Bliss MealIngredients: ½ c. (82.5g) Organic Papaya or Mango 1 c. (67g) Organic Kale 2 tsp. Coconut Oil 1 c. (185g) Pre-made Quinoa ½ c. (120ml) Pure canned Coconut Milk(optional). If you don’t like coconut milk,use almond milk.Sauté coconut oil, pre-made quinoa, kale,and coconut milk (if used) together in skilletuntil kale starts to wilt. Top with fresh papayaor mango. Sprinkle black pepper to taste.Copyright 2016 Danette May and Mindful Health, LLC.9
DINNERSensual Warrior DrinkIngredients: 1-2 tbsp. Cacao Powder 1 Organic Banana 2 tbsp. Hemp Seeds (or 1 scoop ofchocolate clean protein powder) 1 c. (240ml) Water or Coconut Water (cansubstitute coconut milk for creamier texture) 1 tsp. Maca Powder (optional) Handful of IceBlend all together in blender.BEFORE BEDLemon Water with Cayenne Pepper & Bragg’s Appel Cider VinegarIngredients: 1 c. (240ml) Warm Water Juice from ½ of Organic Lemon 1 tsp. Apple Cider Vinegar Pinch of Cayenne PepperSqueeze ½ fresh lemon in 1 c. (240ml) warm water with the apple cider vinegar and a pinch ofcayenne pepper.Days 4 and 5 are meant to transition your body from the detox phase into eating whole foods. Adding gentle,cleansing foods throughout the day, such as detox smoothies will aid your body for this transition.If you feel you need help having a bowel movement, drink warm water through out the day as wellas try “smooth move” tea, found in most grocery stores.Copyright 2016 Danette May and Mindful Health, LLC.10
Days 4-30 Guidelines:*You can swap out any meals you want from day 4 through out the rest of the 30 days. You canswap breakfast for breakfast, snack for snack and lunch for lunch, dinner for dinner.Do what works for you, your schedule and food preference. I encourage you to try new recipes.youwill surprise yourself.* Drink 3/4-1 gallon ((3.7 l.) of water/day* *Do not skip your daily meditations. The meditations help with cravings and sticking to yourdeeper WHY!* *When referring to 1 scoop of protein powder or greens, understand that all protein powderscoops are different. Please refer to the back of the container for 1 serving size that equals1 scoop . Also note, not all protein powders bake the same.For the remainder of the 27 days on this program, I recommendcontinuing to start your day with the detox drink:Lemon Water with Cayenne Pepper and Apple Cider Vinegar.This morning drink is perfect for starting each and every day.Copyright 2016 Danette May and Mindful Health, LLC.11
DAY 4EAT EVERY 2-3 HOURSLemon Water with Cayenne Pepper & Bragg’s Apple Cider VinegarBREAKFASTSmoothie with a Side of OatmealSMOOTHIEIngredients: 2 Stalks of Celery ½ Organic Cucumber ¼ c.(17g) Kale or 1 scoop Spring of Life Greens Juice from ½ of Organic Lime ½ tbsp. Coconut Oil ½ c. (120ml) Almond Milk or Water ½ c. (82.5g) Organic PineappleBlend all together with ice.OATMEALPrepare: ¼ c.(25g) oatmeal with ½ c. (120ml) water on stove. Cook for approx. 5 minutes onmedium heat. Add 1/8c. (20g) raisins or cut up banana and sprinkle with cinnamon.SNACKPower SmoothieIngredients: 1 c. (240ml) Water 1 tbsp. Flax Seeds or Chia Seeds (or 1 scoop vanilla Clean Protein Powder) ½ c. (50g) Organic Raspberries or any other Berry ½ Organic Banana ¼ c. (17g) Organic Spinach or 1 scoop Spring of Life Greens ½ tbsp. Almond Butter 2 tsp. Fresh Squeezed Lemon JuiceBlend together. Enjoy!Copyright 2016 Danette May and Mindful Health, LLC.12
LUNCHHummus Beet WrapIngredients: 1 tbsp. Hummus 1 6-inch Sprouted Grain Tortilla(Gluten Free) ½ c. (75g) Peeled and Grated OrganicBeet (TIP: Cut beet into 3 or 4 big chunksand grate using the grating disk for afood processor or large holes of boxgrater.) 2 tbsp. Feta (½ oz.) (15g) ¼ Packed c. (5g) Arugula, roughlychoppedHummus Dip Recipehealth food stores, or in the natural foodsection of supermarkets) 2 tbsp. Extra-Virgin Olive OilJuice from 1 of Organic Lemon1 tsp. Sea SaltPinch of Cayenne PepperInstructions: Spread hummus on tortilla, leavinga 1 ½ inch (4cm) border. Sprinkle evenly withbeets, feta, and arugula. To roll up, fold in 2opposite sides of tortilla and roll, starting withthe end closet to you. Slice each wrap in half onthe diagonal. Wrap each wrap tightly in foil orparchment paper and refrigerate in an airtightcontainer or zip-top bag. (Make Ahead: May bemade up to 1 day in advance.)1 serving ½ cup (125g) (store in fridge forsnacking the rest of the week)Ingredients: 1 ½ c. (300g) Cooked or cannedChickpeas ½ c. (120ml) of the Bean Liquid or Water 3 Cloves of Garlic ¼ c (62ml) Sesame Tahini (available at -SNACKVital Nutrients Smoothie:Ingredients: ½ c. Organic Papaya (you can use mangoor leave out if you can’t get it) ¼ c. (17g) Organic Kale or 1 scoop Springof Life GreensCopyright 2016 Danette May and Mindful Health, LLC. ¼ c. (17g) Organic Spinach½ Organic Banana½ Organic Green Apple1/8 tsp. Turmeric SpiceMix all together in juicer or blender (iceoptional). If using a blender, add around ½ 1 c. (120 - 240ml) water.13
DINNERTurkey Bacon and Bok Choy SaladIngredients: 1 Organic Carrot, thinly sliced 1 Bunch Baby Bok Choy stem cut into thin ½ in.long slices and leaves cut into 1 in. pieces. 3 oz. (85g) cooked Turkey Bacon ½ c. (90g) BPA-free Canned Cannellini (aka White Kidney)or Navy Beans, drained and rinsed. ¼ c. (50g) Organic Grape Tomatoes, halved 1 tbsp. Shaved Parmesan Cheese 1 tbsp. Chopped Fresh BasilToss all ingredients together for an amazing salad.Vegetarian Option: Leave out the bacon or you can add 1 tbsp. hemp seeds in place of bacon.Dressing: 1 Clove Garlic ½ tbsp. Balsamic Vinegar ½ tbsp. Extra-Virgin Olive Oil 1 tbsp. Chopped Fresh Basil 1 tsp. Fresh Lemon Juice ¼ tsp. Ground Black Pepper1. In a large steamer basket set over top of a pot of gently simmering water, add carrots andsteam for 4 minutes. Add bok choy stem and leaves and steam for 1 minute.2. Meanwhile, mist a nonstick skillet with coconut oil spray and heat on medium-high. Add baconand cook, turning once, until lightly browned, about 1 minute per side. When cool enough tohandle, slice thinly.3. Prepare dressing: In a blender, blend dressing ingredients or whisk and add up to ¼ c (60ml)water until smooth.SNACK2 hard boiled or scrambled eggs and 3 strawberries.Vegetarian Option: 1 c. (240g) Plain Greek yogurt with 3 strawberries diced on top.Copyright 2016 Danette May and Mindful Health, LLC.14
DAY 5BREAKFASTCoconut Quinoa CerealIngredients: ¾ tsp. Extra-Virgin Coconut Oil 1 tsp. Ground Cinnamon ¼ c.(42.5g) Quinoa, rinsed ¾ c. (180ml) Light Coconut Milk (canned ) 1 tbsp. Pure Maple Syrup 1 tbsp. Shredded Unsweetened Coconut 1 tbsp. Chopped Unsalted Almonds ¼ c.(50g) Fresh Sliced Organic Strawberries or Figs1. In a medium saucepan on medium, Add cinnamon, stirring constantly, unt
Belly Bliss Meal Ingredients: ½ c. (82.5g) Organic Papaya or Mango 1 c. (67g) Organic Kale 2 tsp. Coconut Oil 1 c. (185g) Pre-made Quinoa ½ c. (120ml) Pure canned Coconut Milk (optional). If you don’t like coconut milk, use almond milk. Sauté coconut oil, pre-made quinoa, kale, and coconut milk (if used) together in skillet
